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Hi my name is Dan Prater, ND. I am the owner of 21st Century Total Wellness, LLC and an avid practitioner and advocate for health & wellness through Naturopathic Intervention!

There are many articles on health and wellness on this website for FREE, but now I’ve started a new listing of articles that I consider to be some of the best in content, simplicity and rendering fast results!

For only $10.00 you will receive these 4 articles – all four subjects are limited to one page each to keep the material easy to read and fast in application!

To order your complete set of all four articles contact Dan Prater @ 219-613-1161, just text, (4 articles $10) or go to PayPal and make payment to Dan Prater ~ dp@21ctw.com

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Enjoy and get results in your health!

Thank you,Dan Prater, ND

The Top 5 Exercises for Total Fitness

The top 5 exercises for total fitness, improved posture, body composition and a stronger core! There are thousands of exercises, so the question is which one(s) give you the greatest return for your time!? Do these 5 exercises for the next 30 days and I guarantee you will see and feel the most amazing results! Real functional strength and endurance require more than just doing aerobics & weight lifting, they require synergistic exercises, key muscle(s) groups are worked and the correct pace and duration!

I’ve include in this one page program the most simplified approach to maximizing your results in approximately 25 minute workout program 3 times per week … AND I guarantee you will see and feel the most amazing results!

And one more benefit I will personally guide you through any questions you have about these exercise, although I don’t believe you will have any questions, for the 30 days you’re doing the program…FREE!!

A very specific form of Squat!

Certain style of Push Up’s!

Bridges, but they must be done this way!

Work your Traps exactly this way!

Do only this one Plank!

4 Foods Your Brain Will Love

Your body has specific nutritional needs, every part of the human system requires nutrients that feed each area…the heart, lungs, skeletal, muscular and the Brain! I am a Board Certified Naturopath and Certified Nutritionist in private practice since 2002!

Diet and nutrition are not the same and all calories are definitely not the same! The correct food and nutrition are most definitely medicine for the body, and these 4 foods have the nutritional value capable of healing and nourishing your brain with the specific nutrients it needs!

You need this specific antioxidant 3-4 times every week!

Flavonoids are found in many plants, boosting incredible health benefits including helping to keep calcium deposits away from your ticker, improving heart health! Eat this one flavonoid at least 1-2 times weekly!

Protein & amino acids are essential to every cellular function in the body & this food source is considered the perfect balance of both!

A study published in 2014 found this specific extract may improve connectivity in the brain, improve cognitive performance, particularly working memory tasks.

4 Signs Your Thyroid Is Out of Whack!

So, your thyroid is out of whack — what can you do about it?

Extreme Fatigue. If you’re always tired, even after sleeping 8 to 10 hours a night, it’s a common sign that your thyroid hormone levels are…

Brain Fog. If it feels as though you’re walking around in a fog all day, difficulty focusing, or forgetting things frequently, it could be that your thyroid is…

Digestive Issues. Those with hypothyroidism often complain of constipation, as an underactive thyroid can cause the digestive process to…

Mood Problems. Mood swings, anxiety or depression can develop in those who have thyroid disorders. Anxiety and nervousness are linked to…

#1 Muscle to Fix Ugly Forward Head Posture

You do your best to workout, eat well and yet you still feel like you’re falling short of hitting your peak because of low energy, grogginess, shortage of breath and neck and back pain! Let me explain… there’s a problem which no less than 90% of the US population suffers from. It affects nearly everyone, no matter what your age or level of fitness. It’s a problem that originates in just one area of your body but affects your overall health, including your mental as well as your physical state.

It’s forward head posture… also known as texting neck. You’ve probably seen it yourself, in those guys and girls who are physically active but walk around with a chicken head or giraffe neck and….. Instead of a powerful, strong chest their shoulders are hunched forward, their head droops down and their curved back almost gives them a hump. It looks weak, unhealthy and unsightly. And it undoes all their hard work and worse of all it…